Matt D's training log

[mdellinger]

Just started the program last week and I can already tell some results....looking forward to keeping up with it so I figured I'd keep up with the log to keep me motivated/honest with myself. I'm a skinny guy that has started to get a little bit of belly fat as I've gotten older. I started really working out in college when I had a friend who was a pretty hard core lifter, which really helped. Since then I've kinda been on again off again in working out, doing mostly cardio stuff and running when I get some free time.

My wife and I have recently joined a gym down the street and I've made it part of my regular routine to go. I'll make some lifting goals below, but really my main goal is to develop more muscle and lose the belly fat.

I've purchased the Optimum Nutrition Whey Protein (http://tinyurl.com/64tu83)to take after workouts and I do have to say that it doesn't really taste half bad (at least compared to protein shakes I've had in the past)

Stats:
Age - 27
Height - 5'9"
Weight - 160lbs
I'd guess 18-20% body fat, not really sure on this one.

My goals:
Squat - 1.5x bodyweight
Deadlift - 2x bodyweight
Bench - 1.2x bodyweight
OH Press - 100lbs
Row - 1x bodyweight
3x 10 Pullups/ Chinups
3x 15 Dips

Here's my first three workouts so far:

Workout 1 (A)
Squats - 85lbs 5x5
Bench - 85lbs 5x5
Row - 60lbs 5x5
Dips - 3,2,1

Felt pretty good after this first one. Was kind of disappointed in the number of dips, but I know that will go up as I keep it up.

Workout 2 (B)
Squats - 95lbs 5x5
Press - 45lbs 5x5
Deadlift - 95lbs 1x5
Pullups 1 --> Chinups 2, 2
Walk on treadmill 10min

I really wanted to get at least 3 pullups in, but was having a hard time with these at the end of the workout. I switched to chinups after trying pullups for the first set and got 2 in each set. Definitely something I want to improve on. At the end of my workout my wife was still finishing up, so I just walked on the treadmill at a steady pace for 10min.

Workout 3 (A)
Squats - 100lbs 5x5
Bench - 95lbs 5x5
Row - 65lbs 5x5
Dips - 7,5,4

Felt good to get a lot more on dips this time. I feel like I'm getting the hang of doing squats more, something I used to not do very often. But I've been warming myself up to my workout weight and using those to make sure my form is good. The videos help out a lot to see what and what not to do. I still am not sure if I'm really doing the rows correctly, I'm going to try and focus on the correct form for those for the next workout.

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One question I do have, as far as cardio, is recommended to just not do cardio at all on the 5x5 plan? Is it better to do use the days between for just rest, or would light cardio be ok?

[mjh]

Mehdi recommends that you do cardio after a workout, and leave rest days for rest. This is because the post workout cardio is more effective, and it's easier to fit and maintain in your routine than extra trips to the gym.

Great start, and good luck with you goals.

[mdellinger]

Workout 4 (B)
Squats - 105lbs 5x5
Press - 55lbs 5x5
Deadlift - 105lbs 5x5
Pullups 1 --> Chinups 2,2

Had to work late last night so it was a little more of a struggle to get up and workout today. But I did and it felt good. I'm still kinda disappointed in my pullups, but I did feel like I am slowly progressing in them. I almost got to 2 the first time, but didn't quite get there so I didn't count it.

I'm going on vacation next week so I'm a little worried about falling off my schedule. I might try and make sure that I get a workout the day before I leave and the day after I get back, so as not to miss too many days.

[mdellinger]

Workout 5 (A)
Squats - 110lbs 5x5
Bench - 115lbs 5x5
Row - 75lbs 5x5
Dips - 7, 5, 5

I really haven't been keeping up with a log like I should so I've had a harder time remembering the numbers when I get in the gym. That's why the weight went up so much (10lbs instead of 5). I was able to finish my sets, but I did feel it getting tough towards the end. I'm going to try and get a little journal to make keeping up with it easier. It's really starting to feel tough, don't know if that was completely from the weight jump or what.

Workout 6 (B)
Squats - 115lbs 5x5
Press - 65lbs 5x5
Deadlift - 115lbs 1x5
Pullups 3 --> Chinups 5,5

Once again think I jumped too much in weight on the press, but I was able to complete all the sets, just felt a little tough on the last couple reps. Felt great to get some pullups in this time. Can definitely tell a change since I started.

I've got one more workout until I go on vacation for a week. I'm thinking about trying to start out at the weight level where I left off when I get back. Just don't want to try and overdo myself after taking a week off.

[mdellinger]

Workout 7 (A)
Squats - 120lbs 5x5
Bench - 120lbs 5x5
Row - 80lbs 5x5
Dips - 9,5,5

I'm posting this a little late as I didn't get to before going out on our cruise. I am back in town now and am planning on getting back into the workout regimen today after I get off work. I'm probably just going to try and pick up the B set with the weights where I left off. I'll see how I feel about it when I'm warming up.

[mdellinger]

Workout 8 (B)
Squats - 120lbs 5x5
Press - 65lbs 5x5
Deadlift - 120lbs 1x5
Pullups 5 --> Chinups 5,5

It did feel a little tough having a week off on this one. But I didn't feel like I wasn't capable of doing the weight. Overall I'm glad I stuck the same weights though.

Workout 9 (A)
Squats - 125lbs 5x5
Bench - 120lbs 4x5 95lbs 1x5
Row - 70lbs 5x5
Dips - 9,5,5

Was a little sore coming into this workout so I wasn't sure how good it would be. The squats were tough, but I was able to get through them. I was having trouble on the last set of the bench press so I dropped down the weight for the final set, just so I could get one more complete one in there. I feel like I may have done too many warm up sets and by the time I got to that last one I was getting fatigued. Also, it didn't help having all that time off. I'm going to try and stick to the same weight again on the bench for the next set just to make sure I can complete that one before moving up. The reason my weight dropped on the row was just that I thought it was lower the last time. Dips felt good.

Still overall felt like a good workout despite the bench.